Do Your BEST: A Simple Protocol for Resilience in Challenging Times
Hi Friend,
Happy New Year! It’s been a while since we connected, and as we step into this fresh chapter, I want to thank you for being part of this community. As we start the year, many of us may be carrying a mix of hope, reflection, and concern—especially with the news of the devastating fires in Los Angeles. The immense loss and challenges faced by those impacted weigh heavily on our minds and hearts. In high-stress or heightened situations like these, it can feel like our nervous system is running the show.
Last week, I had the privilege of introducing the BEST Protocol during a keynote for Vibrant Health, a non-profit that delivers services and emotional support when and where people need it most. I was also invited to speak at the Disaster Academy of the Southeastern Network of the United Methodist Church. During these sessions, I shared a simple, effective approach to reconnect with your inner calm and reset your system. I’d love to share these tools with you as we navigate whatever this year may bring. Let’s dive into the four pillars of BEST, and how you can use them anytime, anywhere.
B for Breathwork
Did you know we breathe around 25,000 times a day? Most of the time, it’s automatic—but when we focus on our breath, it becomes a powerful tool for calming the mind and body. Intentional breathwork helps regulate your nervous system, lowers stress hormones, and brings you back to the present moment.
Quick Tip: Try box breathing: Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and hold again for 4 counts. Repeat for 1-2 minutes.
E for Energetic Release
Stress can build up in the body as tension or stagnation. Releasing this energy helps restore flow and balance. A simple practice like Qi Gong meditation can guide you to let go of what no longer serves you and invite fresh energy in.
Quick Tip: Stand with your feet hip-width apart, knees soft. Slowly move your arms as if gathering and releasing energy, syncing each motion with deep, rhythmic breaths. Even 3-5 minutes can leave you feeling renewed.
S for Shaking
Ever notice how animals shake after a stressful event? Shaking is a natural way to release stored tension and reset the nervous system. It might feel a little silly at first, but it’s incredibly effective—and fun!
Quick Tip: Stand up, put on some music, and shake out your arms, legs, and body. Let yourself move freely for 1-2 minutes. Notice how your body feels lighter afterward.
T for Touch
Human touch has the power to soothe and regulate the nervous system. Using simple acupressure or pressing on trigger points can calm your body and mind, even during moments of overwhelm.
Quick Tip: Gently press and massage the point between your eyebrows or the webbing between your thumb and index finger. Use slow, circular motions for 30 seconds to a minute on each spot.
The BEST Protocol is all about simple, actionable steps to help you feel more grounded and resilient. Whether you’re dealing with daily stressors or navigating a crisis, these practices are here to support you. Try one—or all four—and see how they work for you.
As we move forward into this year, let’s commit to small moments of care that create big ripples of balance in our lives. I’d love to hear your thoughts if you try these practices or share any other tools you find helpful.
Here’s to a new year filled with resilience, growth, and connection. Your best work—and your best self—begins with a balanced body and mind.
In love & alignment,
Maddie
